In an effort to ensure all messages of events happen, please click the link below for workouts and events:
http://www.crossfitchicago.com
Tuesday, April 27, 2010
Monday, April 26, 2010
Denver, Here We Come!
Monday 26Apr10
Remember to wish our athlete's good luck as they head out to Denver throughout this week!
Regular & Advanced - Take 15 minutes and find max clean and jerk
Courtesy of North Central Region:
3 rounds of:
500M Row
12 Overhead squats (115/75 or 50-60% of 1RM)
50 Double-unders
Post skill - Weighted pull ups 5-5-5
Post load and time to comments.
Remember to wish our athlete's good luck as they head out to Denver throughout this week!
Regular & Advanced - Take 15 minutes and find max clean and jerk
Courtesy of North Central Region:
3 rounds of:
500M Row
12 Overhead squats (115/75 or 50-60% of 1RM)
50 Double-unders
Post skill - Weighted pull ups 5-5-5
Post load and time to comments.
Friday, April 23, 2010
Sundown
Saturday 24Arp10
A nice easy warm up at the West Loop.
Regular - Bench Press 3x5
Advanced - Bench Press 3x20 @ 45% (time each work set)
Then, 10 rounds for time of:
10 deadlifts (135/95 or 30-40% of 1RM)
15 power wall ball (20/14)
Post skill - 3x max HSPU (2 min rest)
Post load, time, and reps to comments.
A nice easy warm up at the West Loop.
Regular - Bench Press 3x5
Advanced - Bench Press 3x20 @ 45% (time each work set)
Then, 10 rounds for time of:
10 deadlifts (135/95 or 30-40% of 1RM)
15 power wall ball (20/14)
Post skill - 3x max HSPU (2 min rest)
Post load, time, and reps to comments.
Thursday, April 22, 2010
New jewelry
Friday 23Apr10
MattW getting it done at the West Loop.
Regular - Front Squat 3x3 (keep your elbows high, don't let your shoulders cave)
Advanced - Front Squat 3x3
Then for time, reps of:
21-15-9
kettlebell swings (2/1/5 pood)
kettlebell goblet squat
Post WOD - 500M Row (set a new PR)
Post loads and time to comments.
MattW getting it done at the West Loop.
Regular - Front Squat 3x3 (keep your elbows high, don't let your shoulders cave)
Advanced - Front Squat 3x3
Then for time, reps of:
21-15-9
kettlebell swings (2/1/5 pood)
kettlebell goblet squat
Post WOD - 500M Row (set a new PR)
Post loads and time to comments.
Tuesday, April 20, 2010
CrossFit Community Events
Wednesday 21Apr10
Justin and the crew over at Windy City CrossFit has invited us over for a couple of events! I would like everyone to participate if you are available. Click the dates/events below for more details.
June 5th: 2nd Annual Navy SEAL Memorial Challenge - AKA "Murph" Day 2010
This is a great cause to help the NSW Foundation. If you can't make it, feel free to send a small donation with a participating athlete.
July 10th: WCCF Summer Weightlifting Meet
The picture below was from the Winter Weightlifting Meet. It was a ton of fun! All of you that participated last year, post to comments what you thought about when we dragged you to sign up... and also how much fun it actually was.
Pulling position on the olympic lifts
Then for time:
10 power cleans (165/100 or 60-70% of 1RM)
50 Double unders
8 Power cleans
40 Double unders
6 Power cleans
30 Double unders
4 Power cleans
20 Double unders
2 Power cleans
10 Double unders
Post skill: 3 x 10 GHD Sit-ups
Post progress and time to comments.
Justin and the crew over at Windy City CrossFit has invited us over for a couple of events! I would like everyone to participate if you are available. Click the dates/events below for more details.
June 5th: 2nd Annual Navy SEAL Memorial Challenge - AKA "Murph" Day 2010
This is a great cause to help the NSW Foundation. If you can't make it, feel free to send a small donation with a participating athlete.
July 10th: WCCF Summer Weightlifting Meet
The picture below was from the Winter Weightlifting Meet. It was a ton of fun! All of you that participated last year, post to comments what you thought about when we dragged you to sign up... and also how much fun it actually was.
Pulling position on the olympic lifts
Then for time:
10 power cleans (165/100 or 60-70% of 1RM)
50 Double unders
8 Power cleans
40 Double unders
6 Power cleans
30 Double unders
4 Power cleans
20 Double unders
2 Power cleans
10 Double unders
Post skill: 3 x 10 GHD Sit-ups
Post progress and time to comments.
Monday, April 19, 2010
Ground floor!!!
Tuesday 20Apr10
Alison (AliG) pausing pre-workout to discuss band scaling.
Regular - Jerk 5-3-2-1-1
Advanced - Jerk 5-3-2-1-1
Then, "Nancy"
5 rounds for time of:
400M Run
15 OHS (95/65 or 45-55% of 1RM)
Compare to 17Aug09.
Post WOD - 3x max ring dips (2 min rest)
Post loads, time, and reps to comments.
Alison (AliG) pausing pre-workout to discuss band scaling.
Regular - Jerk 5-3-2-1-1
Advanced - Jerk 5-3-2-1-1
Then, "Nancy"
5 rounds for time of:
400M Run
15 OHS (95/65 or 45-55% of 1RM)
Compare to 17Aug09.
Post WOD - 3x max ring dips (2 min rest)
Post loads, time, and reps to comments.
Sunday, April 18, 2010
Unbroken
Monday 19Arp10
Good times!
Regular - Deadlift 3x3
Advanced - Power Snatch 2-2-2-2-2
Then as many rounds as possible in 15 minutes of:
7 Unbroken pull ups
7 Unbroken burpees
7 Unbroken box jumps (20")
Post WOD - 3 x max pull-ups or 2 x max static holds @
chin above bar
eye level with bar
90 degree arm bend
Post loads, time, and progress to comments.
Good times!
Regular - Deadlift 3x3
Advanced - Power Snatch 2-2-2-2-2
Then as many rounds as possible in 15 minutes of:
7 Unbroken pull ups
7 Unbroken burpees
7 Unbroken box jumps (20")
Post WOD - 3 x max pull-ups or 2 x max static holds @
chin above bar
eye level with bar
90 degree arm bend
Post loads, time, and progress to comments.
Friday, April 16, 2010
Thursday, April 15, 2010
Squats
Friday 16Apr10
Chris, Jen, and Emi putting in some work upstairs.
Regular - Back Squat 3x3
Advanced - Back Squat 3x10 @ 55% of 1RM (work on bar speed)
Then 5 rounds for time of:
10 CTB pull ups
20 Wall balls
3 x max L-sit (2 min rest)
Post loads and time to comments.
Chris, Jen, and Emi putting in some work upstairs.
Regular - Back Squat 3x3
Advanced - Back Squat 3x10 @ 55% of 1RM (work on bar speed)
Then 5 rounds for time of:
10 CTB pull ups
20 Wall balls
3 x max L-sit (2 min rest)
Post loads and time to comments.
Tuesday, April 13, 2010
40 Yard Dash
Wednesday 14Apr10
The gals all smiles on the pull up bar!
40 yard dash.
Then for time:
15 Power snatches (135/95 or 70-75% of 1RM)
30 Box jumps (24"/20")
10 Power snatches
20 Box jumps
5 Power snatches
10 Box jumps
Post skill:
Regular - 3x3 controlled negative pull-ups (control through full ROM)
Advanced - 3-3-3 Weighted pull-up
Post time and load to comments.
The gals all smiles on the pull up bar!
40 yard dash.
Then for time:
15 Power snatches (135/95 or 70-75% of 1RM)
30 Box jumps (24"/20")
10 Power snatches
20 Box jumps
5 Power snatches
10 Box jumps
Post skill:
Regular - 3x3 controlled negative pull-ups (control through full ROM)
Advanced - 3-3-3 Weighted pull-up
Post time and load to comments.
Monday, April 12, 2010
Getting panoramic-ish
Tuesday 13Apr10
The 9am crew getting at it.
Regular - Bench press 3x3
Advanced - Bench press 5-3-3-1
Then for time:
Run 800m
60 Push press (75/45, same bar for all movements)
40 Sumo-deadlift high-pull
20 Overhead squats
Run 800m
Post skill: 3 x max HSPU (2 min rest)
Post load, time, and reps to comments.
The 9am crew getting at it.
Regular - Bench press 3x3
Advanced - Bench press 5-3-3-1
Then for time:
Run 800m
60 Push press (75/45, same bar for all movements)
40 Sumo-deadlift high-pull
20 Overhead squats
Run 800m
Post skill: 3 x max HSPU (2 min rest)
Post load, time, and reps to comments.
Sunday, April 11, 2010
Samson
Monday 12Arp10
This is your last chance to give us some feedback on how each space is working for you and to let us know what class times work best for your schedule.
http://www.surveymonkey.com/s/LocationHours
Bryce warming up a big crew before the team workout Saturday.
Regular - Clean (must pass through full squat) 3-2-2-1-1
Advanced - Clean (must pass through full squat) 3-2-2-1-1
Then, as many rounds as possible in 10 minutes of:
5 Pull ups
7 Push ups
9 Squats
Post skill: 3x5 GH Raises
Post loads and rounds completed to comments.
This is your last chance to give us some feedback on how each space is working for you and to let us know what class times work best for your schedule.
http://www.surveymonkey.com/s/LocationHours
Bryce warming up a big crew before the team workout Saturday.
Regular - Clean (must pass through full squat) 3-2-2-1-1
Advanced - Clean (must pass through full squat) 3-2-2-1-1
Then, as many rounds as possible in 10 minutes of:
5 Pull ups
7 Push ups
9 Squats
Post skill: 3x5 GH Raises
Post loads and rounds completed to comments.
Friday, April 9, 2010
Class check and community
Saturday 10Apr10
Please make sure you fill out this survey as our hours will most likely change depending on the responses!!!
Since each location has been open for almost 2 months now, we want to hear back from you on how each space is working for you. Also, we are always looking to make the class times convenient for you, so please take the time to fill out the brief survey and let us know if there is a new class time that would work better for you.
http://www.surveymonkey.com/s/LocationHours
This Saturday, our friends from CrossFit Fire will join us at CrossFit Chicago Lincoln Park for a WOD and a BBQ. We invite all CrossFit Chicago members and their friends and family to participate. We'll have some burgers, sides, and some drinks on hand, but feel free to bring anything you want to grill or drink if you have a specific taste. 8AM, 9AM, and 10AM classes will be held as normal. Event will start at 12pm noon and run till ???. So we have an idea on how much food to bring, please email Jonny@crossfitchicago.com if you and any family or friends are planning to attend.
Getting at some wall balls at the West Loop.
Regular - Back Squat 5-5-5
Advanced - Back Squat 5-5-5
Then for time:
Backwards "Jackie"
30 Pull ups
50 Thrusters (45/33)
1000M Row
Post WOD - 3 x max strict ring dips
Post loads, time, and reps to comments.
Please make sure you fill out this survey as our hours will most likely change depending on the responses!!!
Since each location has been open for almost 2 months now, we want to hear back from you on how each space is working for you. Also, we are always looking to make the class times convenient for you, so please take the time to fill out the brief survey and let us know if there is a new class time that would work better for you.
http://www.surveymonkey.com/s/LocationHours
This Saturday, our friends from CrossFit Fire will join us at CrossFit Chicago Lincoln Park for a WOD and a BBQ. We invite all CrossFit Chicago members and their friends and family to participate. We'll have some burgers, sides, and some drinks on hand, but feel free to bring anything you want to grill or drink if you have a specific taste. 8AM, 9AM, and 10AM classes will be held as normal. Event will start at 12pm noon and run till ???. So we have an idea on how much food to bring, please email Jonny@crossfitchicago.com if you and any family or friends are planning to attend.
Getting at some wall balls at the West Loop.
Regular - Back Squat 5-5-5
Advanced - Back Squat 5-5-5
Then for time:
Backwards "Jackie"
30 Pull ups
50 Thrusters (45/33)
1000M Row
Post WOD - 3 x max strict ring dips
Post loads, time, and reps to comments.
Thursday, April 8, 2010
AMRAPs
Friday 9Apr10
The gals getting at it.
Regular - Power Clean & Jerk 2-2-2-2-2
Advanced - Power Clean & Jerk 2-2-2-2-2
Then, as many rounds as possible in 10 min of:
4 push press (135/95 or 75-85% of 1RM Press)
8 burpees
12 lateral jumps over cone
Post WOD - 3 min handstand hold (partition as needed)
The gals getting at it.
Regular - Power Clean & Jerk 2-2-2-2-2
Advanced - Power Clean & Jerk 2-2-2-2-2
Then, as many rounds as possible in 10 min of:
4 push press (135/95 or 75-85% of 1RM Press)
8 burpees
12 lateral jumps over cone
Post WOD - 3 min handstand hold (partition as needed)
Tuesday, April 6, 2010
Time Check and Fire
Wednesday 7Apr10
Since each location has been open for almost 2 months now, we want to hear back from you on how each space is working for you. Also, we are always looking to make the class times convenient for you, so please take the time to fill out the brief survey and let us know if there is a new class time that would work better for you.
http://www.surveymonkey.com/s/LocationHours
This Saturday, our friends from CrossFit Fire will join us at CrossFit Chicago Lincoln Park for a WOD and a BBQ. We invite all CrossFit Chicago members and their friends and family to participate. We'll have some burgers, sides, and some drinks on hand, but feel free to bring anything you want to grill or drink if you have a specific taste. We will not be running classes on Saturday but you are welcome to workout at the Lincoln Park location. Their 8AM, 9AM, 10AM classes will be held as normal. Event will start at 12pm and run till ???. So we have an idea on how much food to bring, please email Jonny@crossfitchicago.com if you and any family or friends are planning to attend.
Pose Running
For time, reps 21-15-9 of:
Hang Power Snatch (95/65 or 45-55% of 1RM)
Wall Ball (20/14)
Post WOD - 3x max deadhang pull-ups
Post progress, time, and reps to comments.
Post progress, time, and reps to comments.
Since each location has been open for almost 2 months now, we want to hear back from you on how each space is working for you. Also, we are always looking to make the class times convenient for you, so please take the time to fill out the brief survey and let us know if there is a new class time that would work better for you.
http://www.surveymonkey.com/s/LocationHours
This Saturday, our friends from CrossFit Fire will join us at CrossFit Chicago Lincoln Park for a WOD and a BBQ. We invite all CrossFit Chicago members and their friends and family to participate. We'll have some burgers, sides, and some drinks on hand, but feel free to bring anything you want to grill or drink if you have a specific taste. We will not be running classes on Saturday but you are welcome to workout at the Lincoln Park location. Their 8AM, 9AM, 10AM classes will be held as normal. Event will start at 12pm and run till ???. So we have an idea on how much food to bring, please email Jonny@crossfitchicago.com if you and any family or friends are planning to attend.
Pose Running
For time, reps 21-15-9 of:
Hang Power Snatch (95/65 or 45-55% of 1RM)
Wall Ball (20/14)
Post WOD - 3x max deadhang pull-ups
Post progress, time, and reps to comments.
Post progress, time, and reps to comments.
Monday, April 5, 2010
Paleo Challenge Winners!!!
Tuesday 6Apr10
We apologize about the delay in announcing the winners but here they are.
For the gals, Dina De Zoysa:
2nd gal: Karen Cason
3rd gal: Tery Wong
and for the guys, Billy Shand:
2nd guy: Adam Campisano
3rd guy: Mark Cannon
1st Place Prizes: 3x months unlimited membership!
2nd Place Prizes: 1x month unlimited membership and $100 gift certificate to Whole Foods
3rd Place Prize: $50 gift certificate to Whole Foods and $50 for the CrossFit Chicago store.
Congrats to everyone on a great job! The #2 and #3 gals and guys pictures will be posted at the box. Now you know what kind of changes can be made in 8 weeks!
Regular - Overhead squat 5-5-5
Advanced - Overhead squat 5-3-2-1-1
5 rounds for time of:
5 Thrusters (135/95 or 50% of 1RM front squat)
30 Double unders
Post WOD - 5x10 Push ups (20 seconds rest, time each set)
Post loads and time to comments.
We apologize about the delay in announcing the winners but here they are.
For the gals, Dina De Zoysa:
2nd gal: Karen Cason
3rd gal: Tery Wong
and for the guys, Billy Shand:
2nd guy: Adam Campisano
3rd guy: Mark Cannon
1st Place Prizes: 3x months unlimited membership!
2nd Place Prizes: 1x month unlimited membership and $100 gift certificate to Whole Foods
3rd Place Prize: $50 gift certificate to Whole Foods and $50 for the CrossFit Chicago store.
Congrats to everyone on a great job! The #2 and #3 gals and guys pictures will be posted at the box. Now you know what kind of changes can be made in 8 weeks!
Regular - Overhead squat 5-5-5
Advanced - Overhead squat 5-3-2-1-1
5 rounds for time of:
5 Thrusters (135/95 or 50% of 1RM front squat)
30 Double unders
Post WOD - 5x10 Push ups (20 seconds rest, time each set)
Post loads and time to comments.
Friday, April 2, 2010
Full house
Saturday 3Apr10
Packed house at the 9am on this past Wednesday (and yesterday).
Regular - Bench press 3x5
Advanced - Bench press 5-5-5
Then, 5 Rounds for time of:
3 Jerks (165/105 or 65-75%)
6 CTB Pull ups
9 Burpees
Post WOD - 3x max handstand push up (2 min rest)
Post loads, time and reps to comments.
Packed house at the 9am on this past Wednesday (and yesterday).
Regular - Bench press 3x5
Advanced - Bench press 5-5-5
Then, 5 Rounds for time of:
3 Jerks (165/105 or 65-75%)
6 CTB Pull ups
9 Burpees
Post WOD - 3x max handstand push up (2 min rest)
Post loads, time and reps to comments.
Thursday, April 1, 2010
Ohio Family
Friday 2Apr10
Sarah getting some competition in!
Regular - Back squat 3x3
Advanced - Front squat 3x3
Then, for time:
20 Hang cleans (must pass through full squat) (135/95 or 45-55%)
40 Box jumps (20")
15 Hang cleans
30 Box jumps
10 Hang cleans
20 Box jumps
Post WOD - Turkish Get-ups 2-2-2
Post loads and time to comments.
Sarah getting some competition in!
Regular - Back squat 3x3
Advanced - Front squat 3x3
Then, for time:
20 Hang cleans (must pass through full squat) (135/95 or 45-55%)
40 Box jumps (20")
15 Hang cleans
30 Box jumps
10 Hang cleans
20 Box jumps
Post WOD - Turkish Get-ups 2-2-2
Post loads and time to comments.
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